Exercises To Strengthen Neck
June 14, 2008
Your doctor tells you that you have weakness of muscles in your neck. No need to worry than. With persistence the strength can be restore. Follow the exercises to strength the neck and get rid of your weakness of muscles.
Stretching
Upper Trapezius-Be seated, with one of your hands slightly behind you, hold on the edge of the chair. Lean away from the under hooked hand so that shoulder on that side is traction down. Inclined your head in 45 degree angle. Reach over the top of the head with another hand so that the weight of the arm is used to gently stretch the opposite side. Hold it and take ten deep breaths, repeat the whole process in opposite direction.
Neck extensors of central Position- Sit straight, tilt the head forward with chin towards chest. Now, interlock the fingers and place them behind head with elbows hanging close together in front. Feel the stretch extended down the muscles on the back of the neck, even down to between the shoulders. Hold it for ten slow down deep breaths.
Strengthening
Take a kick ball, it should be of volleyball sized, made of rubber and must be soft. Take an inflation needle. Make a hole and keep the air out of ball when you push couples of fingers into it, the ball bounces back to its round shape.
Stand straight. Keep the ears squarely over the shoulders. Maintain the same posture while holding the ball against your forehead. Walk to the wall until the ball makes definite contact. Don’t extend the neck forward to find the wall but always shuffle forward to meet the wall by keeping your body upright at head level and neutral. Put the hands at wall to maintain the same distance between chest and wall at every point.
Tuck the chain down towards the chest, when you do feel the pressure of ball against your forehead. Without staining muscles on the back of the neck, continue rolling the head forward in a circular motion whenever you tuck further, pressure of the ball increases on your forehead. Hold the position and slowly count down five. Now, relax and get back to neutral position. Maintain enough pressure to keep the ball from dropping to the floor and rest slowly count down for five. Repeat this sequence for ten times. You can practice it twice a day as per your ability.
The above neck strengthening exercises will proved if it follows in right manner.
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